17 Oct CrossFit WOD, October 18, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Snatch Grip Push Press x 2 OHS x 1 (Weight)
– Work up to a heavy in 10-12 minutes
Workout Prep
Workout Prep**
1 set
2 Burpee Box Jump Overs
5/4 Calorie Row
3 Power Snatch (Touch and Go)
1 set
2 Burpee Box Jump Overs
5/4 Calorie Row
3 Power Snatch (Touch and Go)
Metcon
Metcon (Time)
For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
Time Cap 20 Minutes
30 sec. Easy row
3 Inch Worm into a deep squat
5 box step-ups (each side)
3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)